Healthy Eating Strategies for Working Women

Working women diet

Realizing healthy eating is a part of your daily life could be a difficult notion to understand, particularly if you’re a working woman saddled with official and domestic responsibilities. It is a familiar story with working women – morning coffee not fully consumed with half eaten bread toast, a couple of rounds of coffee at office before lunch, culminating in forcibly stuffing some snack in for lunch at a eatery.

Another tankard full  of coffee with a few cakes and cookies as late evening snacks at office. So, the regular dinner becomes a victim usually. By the time you return home, either you will too tired to prepare dinner, or your attention is diverted to comfort the kids at home. Do you realize what are you in for?

You may be good at managing so many things at office, all at the same time so efficiently. But when it comes to having a regular food, that goes for a toss. Many of working women simply cannot stick to a strict regimen. Such women resort to comfort foods that are readily available off the shelf at supermarkets. They find it very time saving also.

But the canned and ready made foodstuffs are loaded with refined sugars, humongous quantities of fats, chemical preservatives with less dietary fiber. Such foodstuffs have no dietary value. What will you get in return? Headaches, depression, stomach ailments, food allergies, and lost concentration at work place.

People who get over-stressed tend to eat more and they eat junk food which is readily available. So this cycle continues.Ironically, the more hectic you become, the more you should eat healthy. And healthy and balanced eating need not be too time consuming….all it takes a bit of awareness and time management.

Eating At Your Office

People who are under immense pressure at office tend to do multitasking while trying to eat their lunch. They browse their laptop for office files, read emails, leaf through the office files, try and answer persistent phone calls even during their lunch hour. So, in the end, they find little time to take their lunch. Or sometimes when they do find time to eat, they tend to eat more because of stress. This will effect their overall well-being in the long run.

Find a comfortable place and grab some time off your office-cum-lunch hour. Find a quiet place where your tension eases and concentrate on your food intake only . It’s better to learn how to relax even during stress. Going without food because office work will increase the risk of glucose imbalance and may leas to avoidable consequences. Try to take whole grain meal along with vegetables for lunch. Yogurt and fruit salad will relieve stress.

Healthy Eating Ideas on Your Day Out

A hotel or restaurant that offers sea food is an excellent alternative. Pick meals that you could have grilled, baked, barbecued, steamed or roasting. You see that the food you take should not have more fat and oils. Arrange to have sauces, toppings, dressings as well as cheese be delivered separately. You could have a salad dressing made from crucial olive oil and white vinegar.

If you are acquiring a sizzler steer clear of the sauce and Fried potatoes, if you are getting soup stay clear of those that are corn and cream. Also try to have wholesome bread instead of fine bread or milk bread.

Make Healthy Food Choices

The most effective feasible eating plan – based on movomovo rserach – includes fresh meals which are full of complex carbohydrates as well as vegetable fiber, and low-fat, low-salt and low-sugar foodstuffs. Eat fresh fruits, veggies, beans and entire grain products. Cut down the intake of refined food products such as refined sugar, refined flour, and alcohol etc. which are high-calorie foods.

Decrease caffeine and salt intake. Confine yourself to just 1 to 2 cups of coffee only as the caffeine in excess coffee intake may lead to adrenal dysfunction and caffeine is psychoactive agent. This will to sleeplessness, tachycardia etc ailments. Instead, you may take yogurt or even better, buttermilk 2 to 3 times a day. It will do you a lot of good.

Time, eating habits and time convenience most likely influence the choice of what you eat. However it’s guaranteed that if you are organize your everyday dinner ahead of time, a vibrant and sprightly life is right ahead of you. So, get going and have a healthy eating plan and surge ahead!

The 8 Powerhouse Foods

avocado

The 8 powerhouse foods consist of high nutritional values and these are significantly advantageous for human beings body. These diets are helpful to lose weight & have rich anti oxidants, omega 3 fats & fibers. Below some advantages of these diets are given.

1. Vegetables

Essential vegetables are bok choy, cauliflower, kale, broccoli, Brussels sprouts & cabbage. Above mentioned vegetables consists of glucosinolates which are helpful in preventing cancers. They are essential to stop oxidative stress in human beings body.

Those vegetables consist of rich vitamins & minerals like magnesium, vitamins C, vitamin A & folic acid. It is better to mix these vegetables in fries, soups, vegetable platters & casseroles. Stop overcooking food & if we overcook foods they discharge sulfurous substances which are not good for health. So it is better not to cook deep.

2. Red Beans

Little red beans are similar with kidney beans. Generally people cook the traditional Latin dish of red beans and rice. These red beans consist of rich antioxidant. Naturally antioxidants are used to reduce stress in human beings body and protects from several chronic disorder like cardiovascular disorder, Alzheimer’s & cancer. Some antioxidants sources are nuts, beans, vegetables & fruits. We can get high amounts of antioxidants from these foods to have health advantages.

3. Cherries

Cherries are essential to stop inflammation in human beings body. An experiment proved this eating cherries stops inflammatory markers in the human beings body. An experiment is done on people who have eaten 280 gm of cherries daily like this for 28 days, their blood samples are taken are checked with the people who do not have the habit of consuming cherries.

Cherries contain of rich anthocyanins which offers red color to the cherry fruit. Anthocyanins contain rich antioxidants. Antioxidants are significantly advantageous for good health. Antioxidants prevent inflammation & prevents from many disorders. It is better consume cherries in fresh condition. Dry cherries are also available in the market. Dry cherries are also advantageous for health.

4. Chia Seeds

Now a days people are getting awareness of Chia seeds nutritional values. Chia seeds contain rich omega 3 fatty acids, minerals, protein, antioxidants & fiber. Chia seeds consists of rich plant related omega 3 fatty acids.

Chia seeds generally consist of soluble fiber. Soluble fiber means if we keep it in liquid, it takes the liquid. Chia seeds prevent hunger. If we eat Chia seeds we experience that our stomach is full. We can consume Chia seeds along with smoothies, yogurt, water or juice, dips & baked foods.

5. Avocado

Avocados contains of excess quantities of potassium, monounsaturated fats, folate & vitamin E. Scientists suggests that vegetables & fruits contain 30% of calories & unsaturated fat. It is better to eat avocados instead of excess saturated fats such as cheese & butter. Avocados contain excess quantities of fat which gives excess calories. It is better to avocados in medium quantity.

2 table spoon avocados gives 50 calories and 3 grams quantity of monounsaturated fat. Avocados can be mixed up with egg curries, toast, spreads, salads & dips.

6. Pistachios

Pistachios which is approximately 49 nuts gives 6 grams of protein & 3 grams of fiber, vitamin B6,  magnesium, copper & thiamin.  Pistachios contain rich antioxidants which help to lessen cholesterol levels.

7. Seaweed

Generally Seaweed is used in Japanese country. Seaweeds consist of excess quantities of folate, vitamin C, iron, iodine & vitamin K.  Seaweeds consist of high quantities of minerals. Dried seaweed is also available. It is better to mix up dried seaweed with dishes, salads & snacks, soups. Seaweed is available in various colors in wet & dried form.

8. Pumpkin

Pumpkin seems orange in color because it contains high amounts of beta carotene. Beta carotene can be defined as precursor to vitamin A which is useful to prevent from infections. It is useful in the good eye sight. It plays a key role in the gene transcription.

Pumpkin contains of rich antioxidant, excess amounts of fiber, less calories, potassium & several nutrients. With pumpkin we can cook many types of recipes. It is better to consume pumpkin in fresh and natural condition rather than mixing up with additives & flavors & colors.  We can consume pumpkin by mixing up with baked products, chili, oatmeal, smoothies & yogurt.

5 Best Foods That Help the Body Heal After Surgery

after surgery care

Although a medical procedure, surgery essentially creates wounds where damage is done to the skin, bones, muscle and other components of the body. For these to heal well, a mixture of protein, vitamins A, C and zinc are needed to efficiently repair the damage. However, what’s eaten makes all the difference in the world. In addition, water and fiber play a vital part of the recovery process as well.

Carnitine and Zinc

Zinc and carnitine are found in large amounts of meat and beans. Meat assists in wound and muscle repair. Zinc assists in building protein. Carnitine provides protein to the body. Oysters and red meat contain the most amount of carnitine. However, vegetarians are able to eat large amounts of zinc by eating legumes, beans and nuts. Dairy products are also an excellent source of protein.

Vitamin C

Vitamin C is especially important for skin damage. Vitamin C also assists in forming collagen in cartilage and bones. It also helps to clear out toxins from the body, which speeds up recovery time. High amounts of vitamin C can be found in strawberries, broccoli, green and red bell peppers and cabbage greens. Other foods, such as mango, pineapple, guava and grapefruit have considerable amounts of vitamin C in them. Swelling and bruising can be decreased by eating pineapple.

Read also: 10 Tips to Stay Fit and Healthy

Vitamin A

Vitamin A also helps to repair the skin. Vitamin A can be found in great amount in carrots, spinach, kale, turnip greens and sweet potatoes, amongst other leafy greens. Fruits with vitamin A in them include: papaya, mango and tangerines. Swelling and bruising can also be decreased by eating papaya.

To kill 2 birds with 1 stone, eat mango, which has both vitamins A and C. However, vitamin C is water soluble meaning that any amount can be taken. Additional vitamin C that the body does not need will be flushed out of the body in the urine. Vitamin A, on the other hand, is not water soluble and gets stored within fat cells. This does not flush out of the body and it is possible to overdose on vitamin A.

Fiber

After surgery, it may be difficult to have a bowel movement. Before surgery, the doctor will usually recommend that water and food not be ingested for up to 8 hours. Also, post operation, a patient can be severely dehydrated. Pair this with pain and it may be difficult to impossible to have a bowel movement.

A lack of bowel movement simply increases the pain and will inhibit the healing process due to toxins within the body. Eating fiber before the surgery and after will greatly aid in the body’s riddance of waste products. The colon naturally pushes waste outward if everything is running optimally. Fiber helps this process along without the body’s need to push it along.

Water

Water is beneficial to drink after surgery. It will aid in total body repair and health. Fruit juices, because of vitamins, fiber and their water content are excellent to drink because they aid in digestion, heal and provide water to the body.

The body area that surgery was done makes a big difference in the degree of constipation one could experience. It’s better to drink juice and allow the body to take care of itself.

What is eaten after surgery is important, but so too is what is eaten beforehand. It is always better to ingest vitamins through the foods that are eaten; however, if this cannot be accomplished, a supplement is best. However, doctor recommendation of a supplement is wise as some supplements can cause problems post operation.

6 Fruits That Can Burn Fats

pears and apples

Pears and Apples

It is highly recommended to eat some apples or pears for snacks or make a fruit salad and consume it as a full meal. They contain dietary filaments that keep you satisfied in the middle of dinners and support the digestion system.

The pears are rich in copper, potassium, pectin and vitamin E, B2 and C. The pectin is a water dissolvable fiber and it is of great importance because it helps the ingestion of water in cells and blocks the fat to retain in the cells themselves.

According to a study made in 2004 by USDA researchers, Red Delicious and Granny Smith types of apples were positioned twelfth and thirteenth, respectively in regard to their ability of cancer prevention. In addition, they are extremely healthy for cholesterol, teeth, Alzheimer’s, diabetes, different types of cancer, Parkinson`s disease, immune system and many other wellbeing issues.

Blueberries

The blueberry tea keeps the level of glucose balanced out and it gives you a sensation of feeling full for a longer period. Only few cups of this tea on daily basis will help you eliminate the extra pounds and it will improve the function of the digestion system.

In addition, thanks to the high concentration of cancer prevention agents. The blueberries are able to eliminate detrimental materials from the body.

According to a study which was completed at the University of Michigan Cardiovascular Center and performed on rats, the blueberries promote weight loss. The rats that were given blueberries on regular basis managed to reduce their stomach fat by 2%.

You can consume the blueberries for snacks or mix them with some yogurt and grains and then eat them for breakfast. By consuming them on regular basis you will get all the crucial vitamins that your body needs. Moreover, you will be feeling full for more extended period.

Read also: 5 Best Foods That Help the Body Heal After Surgery

Pomegranate

In case you didn’t know, the pomegranates can help you reduce the cravings. This fruit contains huge amounts of potassium, iron, antioxidants, folic acid and vitamins A, E, C and B5.

According to a study done at the University of California, the polyphenols found in the pomegranates counteract blood vessel lipid construct up and improve the function of the digestive system. Apart from the fruit, the seeds of the pomegranate which resemble red platelets have a variety of recuperating properties.

The seeds contain very little amount of calories but a huge amounts of vitamin C and cancer prevention agents. Thanks to the ability of vitamin C to help smoldering, the pomegranate is one of the best natural products for weight loss and slimness.

A quarter of glass of pomegranate seeds contains only 36 calories and even 3 g of dietary fibers and 1 g of proteins and fats. In comparison to the green tea and the wine, the pomegranate juice contains significantly more cell reinforcements. In addition, a glass of this juice reduces the risk of cardiovascular diseases.

In order to receive the benefits of this amazing fruit, it is recommended to drink pomegranate juice with every dinner or make a pomegranate milkshake. If you don’t find the juice tasty, you can add some water too.

Avocados

The first thing you should know is that even though avocados are very healthy and beneficial, you shouldn’t eat an excess of them because they are high in fat and calories.

One avocado per day is sufficient and you can use it as substitute for dinner or consolidate with dinner. The avocado contains fats that illuminate the body to stop glucose spiking. Since glucose spiking puts the fat away, avoid consuming too much avocados and get overabundance of fat on your body.

This fruit has many health benefits including its ability to regulate cholesterol levels, direct glucose and pulse and secure the heart. According to Mayo Clinic, the fiber found in avocados supports the absorption and thus regulate the body weight.

Finally, the avocados are rich in vitamin B5, magnesium, cancer prevention agents, potassium, phosphorus and iron. They contain low amassing sugars and high centralization of protein.

Bananas

This fruit contains large amounts of dietary strands, vitamin B, potassium and characteristic sugars. You can use them as major ingredients in your diet or an expansion to it. Many people, who consumed bananas in the middle of suppers, claimed that they managed to reduce the cravings and appetite as well as give vitality to their body.

The bananas are viewed as an awesome nibble because they can be consumed as substitution for desserts. This is due to the abnormal state of regular sugars found in them.

Apart from using them as substation to desserts, you can eat the bananas along with berries, spinach, oatmeal, flaxseed or yogurt. They are ideal for people who want to lose some weight because they contain potassium. The potassium helps muscle building that help smoldering of fats.

Moreover, it is calmed from abundance of water in the body while the dietary strands induce fat blazing and improve digestion.